It's Tater Time

Oct. 1 -- Kick off October with a familiar comfort food: potatoes. A versatile vegetable that has suffered from its high-carb reputation in recent years, the potato is fat- and cholesterol-free and (with its skin on) is a good source of potassium, according to the U.S. Potato Board.
A medium-size spud packs only 110 calories, as well as fiber, vitamin C and vitamin B6.
Find more potato recipes or share your favorite on the Potato Board's new Web site (http://momsdinnerhelper.com) aimed at helping moms get low-stress dinners on the table quickly.

POTATO AND EGG DINNER BAKE

Get this recipe oven-ready in just 15 minutes. Forty-five minutes later, dinner's ready.

• Cooking spray
• 3/4lb. red potatoes, cut into 1/2 -inch cubes
• 1/2 cup chopped red bell pepper
• 1/2 cup chopped zucchini
• 1/4 cup sliced green onions
• 2 cups coarsely shredded 2 percent or regular sharp cheddar cheese
• 8 eggs
• 2 tablespoons flour
• 3/4 teaspoon baking powder
• 1 teaspoon garlic salt
• 1 cup low-fat cottage cheese

Preheat the oven to 350 degrees and spray an 11x7-inch casserole dish with nonstick cooking spray. Spread potatoes, pepper, zucchini, green onions and cheddar cheese into prepared pan.

In a separate bowl, whisk together eggs, flour, baking powder and garlic salt. Stir in cottage cheese and pour into prepared dish; stir lightly.

Bake for 45 minutes or until eggs are puffed, golden brown and set in the center.

Makes 6 servings.

Per serving: 310 calories, 14 fat grams, 23 protein grams, 21 carb grams, 800 mg sodium, 2 fiber grams, 315 mg cholesterol

Source: U.S. Potato Board

POTATO TOMATO SOUP

Greet cool weather with this soup, which takes 10 minutes to prepare and 25 minutes to cook, making it a great weeknight meal. For added flair and Italian flavor, add a small swirl of basil pesto and a sprinkle of Parmesan cheese to each bowl. Serve with a grilled cheese sandwich or a loaf of crunchy bread.

• 1 tablespoon extra virgin olive oil
• 1 medium onion, chopped
• 2 stalks celery, sliced
• 1 lb. russet potatoes, peeled and cubed
• 1 (32-oz.) container chicken broth
• 1 (28-oz.) can crushed tomatoes
• 2 teaspoons dry basil
• Garlic salt, to taste
• Freshly ground pepper, to taste
• 3 cups lightly packed fresh spinach, coarsely chopped

Heat oil in a large saucepan; add onion and cook over medium heat for 5 minutes to lightly brown. Stir in celery, potatoes, broth and tomatoes. Bring to a boil; reduce heat and simmer, covered, for 30 minutes.

Let cool slightly, then puree in a blender or food processor until smooth. Pour back into saucepan and stir in basil, garlic salt and pepper; cook for 5 minutes.

Check seasonings, then add spinach and cook a minute or 2 more to wilt spinach.

Makes 4 to 6 servings.

Source: U.S. Potato Board

ROASTED POTATO ACCORDIONS

Serve with sun-dried tomato tapenade, Greek feta dip or your topping of choice. This recipe takes 15 minutes to prep and about an hour to cook.

• 4 medium russet or yellow-skinned potatoes
• 2 lemons, thinly sliced
• 2 to 3 oz. prosciutto
• 4 garlic cloves, thinly sliced
• Salt and pepper, to taste
• Olive oil

Cut each potato across its width into 1/2 -inch-thin slices, stopping 1/2 inch before the bottom so that the slices are still joined at the base. Insert one lemon slice, one strip prosciutto and one garlic slice into each cut.

Place potatoes in a roasting pan, season with salt and pepper and drizzle with oil.

Roast in a 400-degree oven about one hour or until golden and tender.

Makes 4 servings.

Per serving: 240 calories, 9 fat grams, 9 protein grams, 34 carb grams, 770 mg sodium, 3 fiber grams, 15 mg cholesterol

Source: U.S. Potato Board

-----

To see more of The Wichita Eagle, or to subscribe to the newspaper, go to http://www.kansas.com.

Copyright (c) 2008, The Wichita Eagle, Kan.

Distributed by McClatchy-Tribune Information Services.